Hi coach, So my progress on front squats has stalled, and working up to the same weight for 3 every workout is getting me nowhere. So I have decided to really focus on getting the lift stronger for a while, and am going to use the system you recommend. As I understand it, my workout should be: -…

Hey, is it the ‘Layer System’ you’re referring to? If so; ramp to 1RM (not true max) over 6-9 sets 3x Cluster sets @90% of max weight in first layer -10 seconds between reps, so 1rep/10sec/1rep/10sec… 3x HDL sets; the standard approach is take ~70% of max weight in first layer, perform 5 reps, r…

thanks a bunch iboro! That’s exactly what I was looking for

[quote]rds63799 wrote: thanks a bunch iboro! That’s exactly what I was looking for[/quote] Rds I have been training with one of the many layer set up’s now for quite some time.I feel they have a part of pretty much every style of training that I like.Hope It works out for ya.

[quote]jppage wrote: [quote]rds63799 wrote: thanks a bunch iboro! That’s exactly what I was looking for[/quote] Rds I have been training with one of the many layer set up’s now for quite some time.I feel they have a part of pretty much every style of training that I like.Hope It works out for ya…

[quote]rds63799 wrote: Is there anything else I should know? [/quote] [image] Max Muscle Layering? Hey CT, whats your current recommendation for maximizing muscle gains with the layer system? Is it still; Ramp 1RM 90% - 3 x Cluster Sets 80% - 3 x Max Reps, Rest, Max Reps Are we a…

so I finally got round to trying this today. Love it! Really, really enjoyed it. It’ll take a bit of getting used to though. The 3 cluster sets where you do one rep, rest ten seconds, repeat, were hard as hell, but not so hard I couldn’t get through it. Only got 2 reps on the last set admittedl…

oh aye and one more thing worth mentioning: The pump I have in my legs is unreal! Never would’ve expected it from using relatively low reps

[quote]rds63799 wrote: so I finally got round to trying this today. Love it! Really, really enjoyed it. It’ll take a bit of getting used to though. The 3 cluster sets where you do one rep, rest ten seconds, repeat, were hard as hell, but not so hard I couldn’t get through it. Only got 2 reps o…

yeah mate, dropped down to 90 for the clusters. Reps were 4, 3, 2. I think the drop in performance is because it’s been a long ass time since I’ve timed rest periods. I expect to adjust to that pretty quickly. I think I’m going to stick with the hard 5s for a while, just because. I’ll give the …

[quote]rds63799 wrote: yeah mate, dropped down to 90 for the clusters. Reps were 4, 3, 2. I think the drop in performance is because it’s been a long ass time since I’ve timed rest periods. I expect to adjust to that pretty quickly. I think I’m going to stick with the hard 5s for a while, just …

Attempting to Use Your System

Training

mat_angus June 5, 2013, 8:48am 6

[quote]rds63799 wrote:

Is there anything else I should know?

[/quote]

Mat’

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